Comparing Nutrients in 100 grams Almonds VS Candies, soft fruit and nut squares

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Candies, soft fruit and nut squares	2%	22%	76%

Macro Nutrients

	Almonds	Candies, soft fruit and nut squares	Recommended Dietary Allowance
Energy	20% 579kcal	13.4% 390kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	9.8% 9.5g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	82% 1.3g	1.6g per day for Men 19-50 years
Omega 6	72.5% 12.3g	32.5% 5.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	56.8% 74g	130g per day for Men 19-50 years
Sugars	6% 4.35g	63.4% 46g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.15% 0.11g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 3.95g	NA	g per day for Men 19-50 years
Fiber	33% 12.5g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	37.8% 21g	4.13% 2.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Candies, soft fruit and nut squares	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	3.9% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.5% 1.14mg	3% 0.039mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	1.1% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	2.24% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	6.3% 0.082mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	190% 57μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44μg	3% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.22% 0.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	171% 25.6mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Candies, soft fruit and nut squares	Recommended Dietary Allowance
Calcium	27% 269mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	33.7% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	46.4% 3.7mg	11.6% 0.93mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	23.4% 0.54mg	2.3mg per day for Men 19-50 years
Molybdenum	101% 45.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.7% 481mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	21.6% 733mg	2.4% 82mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	2.55% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	4.8% 0.53mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Almonds vs Candies, soft fruit and nut squares:

• Almonds have 4.4 times more Vitamin B1, 29.2 times more Vitamin B2, 20.3 times more Vitamin B3, 4.2 times more Vitamin B5, 1.7 times more Vitamin B6, 3.7 times more Vitamin B9 and 256.3 times more Vitamin E than Candies, soft fruit and nut squares.
• Both Almonds as well as Candies, soft fruit and nut squares have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Almonds vs Candies, soft fruit and nut squares:

• Almonds have 15.8 times more Calcium, 3.4 times more Copper, 4 times more Iron, 10.8 times more Magnesium, 4 times more Manganese, 8.9 times more Phosphorus, 8.9 times more Potassium, 2.9 times more Selenium and 5.9 times more Zinc than Candies, soft fruit and nut squares.
• While Candies, soft fruit and nut squares contain 131 times more Sodium than Almonds.

Comparison of macro-nutrients per 100 grams:

• Almonds have 1.5 times more Energy, 5.2 times more Fat, 4.2 times more Saturated Fat, 2.2 times more Omega 6, 5.2 times more Fiber and 9.2 times more Protein than Candies, soft fruit and nut squares.
• While Candies, soft fruit and nut squares contain 438.3 times more Omega 3, 3.4 times more Carbohydrate and 10.6 times more Sugars than Almonds.
• Both Almonds as well as Candies, soft fruit and nut squares have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.